Blog
Fitness
For time:
50-40-30-20-10
WBS 9/6kg
Ring Push-Ups
Cal. On Assault Bike(/Row)
Fitness
For time:
21-15-9
Deadlifts 100/70kg
HSPU
Thrusters 40/30kg
Pull-Up
Fitness
A. 2 Rounds for time of:
7 OA KB Clean&Press L 24/16kg
14 Alternating Hanging Single Leg Raises(total)
7 OA KB Clean&Press R 24/16kg
14 Box Jumps
B. Every :90s for 7:30min(5 Sets):
1. Reverse Sled Drags
2. 5 BB Front Squats
Fitness
A. Skill: Pistol
B. AMRAP 30:
25/20 cal. Row
20 Pistols(total)
15 Candlestick Rolls
20 Air Squats
25 Ab-Mat Sit-Ups
Performance
„CrossFit Total 2“
1RM Squat Clean
1RM Bech Press
1RM OHS
Fitness
A. 3 Rounds for time of:
15 Burpee Pull-Ups
15 SB Floor Presses 0.66 BW
20m SB Carry 0.66 BW
B. Every :90s for 7:30min(5 Sets):
1. Harnessed Bear Crawl
2. 5 Sumo Deadlifts
Fitness
A. 3 Rounds for time of:
12/12 OA DB OHS 20/10kg
8/8 OA Ring Rows
50 Jumping Jacks
B. EMOM 10(5 Sets):
Even: 5 BB Curls
Odd: 6-8 SB Cleans AHAP
Performance
„Cindy“, AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Fitness
7 Rounds for time of:
7 Strict HSPU
7 SB Thrusters 0.5 BW
7 K2E
7 SB Cleans 0.75 BW
7 Burpees
7 KBS 32/24kg
7 Pull-Ups
Fitness
A. Teams of 2, 2 Rounds for time of:
A 20m Wheel Barrow
B 20m Wheel Barrow
A 20 DB Bent-over Rows 2x15/10kg
B 20 DB Bent-over Rows 2x15/10kg
A 20m Partner Carry
B 20m Partner Carry
A 20 DB Floor Presses 2x15/10kg
B 20 DB Floor Presses 2x15/10kg
B. EMOM 14(7 Sets):
Even: 7 Hang Muscle Snatch
Odd: 7 High Box Jumps
Fitness
A. To „Remember Me“ from Blue Boy:
Double KB Front Rack Carry 2x16/12kg
Every time you hear „Remember Me“ perform a Double KB Front Squat.
B. 3 Sets of:
HOH Rope Pull + Harnessed Bear Crawl
After the rope pull a partner adds more weight to the sled for the harnessed bear crawl.
C. Every 2:00min for 10:00min(5 Sets):
5 Slam Balls + 10-10m Shuttle Sprint AFAP
Performance
For time:
50-30-20
Thrusters 30/20kg
Pull-Ups